Quick answer: An anti-inflammatory diet for arthritis usually means a Mediterranean-style way of eating: plenty of vegetables, fruit, wholegrains, beans, nuts and olive or rapeseed oil, oily fish twice a week, and less red and processed meat, sugar and highly processed food. It will not replace your treatment, but it supports heart health, a healthy weight and overall wellbeing, which all matter with arthritis.
Evidence checked on 10 October 2026 against the NHS Eatwell Guide, NICE NG100, NICE NG226 and Arthritis UK's diet information.
Search for "anti-inflammatory diet" and you will find long lists of superfoods, banned foods and expensive supplements. It is easy to come away thinking that if you just ate the right things, your arthritis would go away. That is not what the evidence shows, and it can leave people feeling guilty or spending money they do not need to.
The honest picture is more useful. Food is not a cure for arthritis, but the way you eat over months and years can support your joints, your heart, your weight and your energy. This guide explains what an "anti-inflammatory diet" really means, what the research does and does not show, and how to put it into practice with ordinary UK food.
What does "anti-inflammatory diet" actually mean?
There is no official, agreed definition. When researchers and dietitians talk about an anti-inflammatory way of eating, they usually mean a pattern that looks a lot like the traditional Mediterranean diet:
- lots of vegetables, fruit, beans, lentils, nuts and seeds
- wholegrain starchy foods rather than refined ones
- olive oil or rapeseed oil as the main fats
- fish, especially oily fish, regularly
- moderate amounts of dairy, eggs and poultry
- less red and processed meat, sugary food and drink, and highly processed snacks
That pattern fits closely with the NHS Eatwell Guide, which is the UK's official model of a healthy balanced diet. So an anti-inflammatory diet is not a special or extreme diet. It is mostly healthy eating, with a lean towards plants, fish and unsaturated fats.
What the evidence says
Rheumatoid arthritis and other inflammatory types
NICE guidance on rheumatoid arthritis (NG100, recommendation 1.8.8) says that adults with RA who want to experiment with their diet should be told there is no strong evidence that their arthritis will benefit. It adds that they could be encouraged to follow the principles of a Mediterranean diet: more bread, fruit, vegetables and fish, less meat, and replacing butter and cheese with products based on vegetable and plant oils.
A Cochrane review of dietary interventions for rheumatoid arthritis (Hagen and colleagues, 2009) looked at vegetarian, Mediterranean, elemental and elimination diets. It concluded that their effects were still uncertain, because the studies were small, single trials with a moderate to high risk of bias. It also noted that more people dropped out of the diet groups and that some lost weight, so possible downsides should not be ignored.
Arthritis UK (the charity formerly called Versus Arthritis) says that research has shown a Mediterranean-style diet is helpful for people with some types of arthritis, and that omega-3 fats from fish oil have been shown to be a useful complementary therapy in rheumatoid arthritis. See our omega-3 evidence review for detail.
Osteoarthritis
For osteoarthritis, the strongest diet-related evidence is about weight rather than specific foods. NICE guidance (NG226) says that for people with osteoarthritis who are living with overweight or obesity, weight loss will improve quality of life and physical function and reduce pain, and that any amount of weight loss is likely to help. An anti-inflammatory style of eating can be a sustainable way to manage weight. Our healthy weight guide explains more.
The honest summary
| Claim | What the evidence supports |
|---|---|
| A Mediterranean-style diet is a sensible choice with arthritis | Yes. Recommended in principle by NICE for RA and supported by Arthritis UK, and good for heart health |
| Diet can replace arthritis medicines | No. Arthritis UK says diet changes probably will not have as great an impact as medical treatment, and you should not stop treatment |
| Specific "superfoods" can switch off inflammation | Not shown in good-quality human trials |
| Cutting out whole food groups helps most people | Not supported; it can make it harder to get enough nutrients |
| Losing excess weight helps osteoarthritis | Yes. NICE says it improves pain and function |
Why it still matters if it is not a cure
Even without a dramatic effect on joint symptoms, eating this way has real benefits for people with arthritis:
- Heart health. Inflammatory arthritis is linked with a higher risk of heart and circulation problems. Arthritis UK notes that a balanced diet can help protect you from these.
- Weight. Higher-fibre, plant-rich meals help you feel full, which makes a healthy weight easier to reach and keep.
- Bones. Calcium from dairy or fortified alternatives, plus vitamin D, matter more if you take steroids or are at risk of osteoporosis.
- Medicine side effects. Arthritis UK says a balanced diet could help reduce the side effects of some drugs.
- Energy and mood. Regular, balanced meals can help with the tiredness many people with arthritis feel.
Foods to eat more of
| Food group | Why | Easy UK ideas |
|---|---|---|
| Vegetables and fruit | Fibre, vitamins and plant compounds. The NHS recommends at least 5 portions a day, about a third of what you eat | Frozen peas, spinach, berries and mixed veg; tinned tomatoes; bagged salad; bananas and apples |
| Wholegrains | Fibre and steady energy. The NHS suggests choosing higher-fibre or wholegrain starchy foods | Porridge oats, wholemeal bread, brown rice, wholewheat pasta, potatoes with skins |
| Beans, lentils and pulses | Protein and fibre, low in fat | Tinned chickpeas, baked beans (reduced sugar and salt), red lentils, frozen edamame |
| Oily fish | Long-chain omega-3 fats (EPA and DHA). The NHS advises at least 2 portions of fish a week, 1 oily | Tinned sardines, mackerel or pilchards; salmon fillets; kippers |
| Nuts and seeds | Unsaturated fats; walnuts and flaxseed contain plant omega-3 (ALA) | A small handful of unsalted nuts; ground flaxseed on porridge |
| Olive and rapeseed oil | Unsaturated fats instead of butter and lard | Rapeseed oil for cooking, olive oil for dressings |
Foods to have less often
The NHS Eatwell Guide places foods high in fat, salt and sugar outside the main guide, to be eaten less often and in small amounts. For an anti-inflammatory pattern, it also makes sense to cut back on:
- processed meats such as bacon, ham, sausages and salami
- sugary drinks, sweets, cakes and biscuits
- foods high in saturated fat, such as fatty meat, butter, ghee and pastry
- salty snacks and ready meals (adults should have no more than 6g of salt a day)
- alcohol above the UK low-risk guideline of 14 units a week
Some people find particular foods seem to make their symptoms worse. Our guide to foods that may trigger symptoms explains how to test this safely without cutting out whole food groups. If you have gout, the advice is different, because some foods high in purines can trigger attacks.
A sample anti-inflammatory day
This is an example, not a prescription. Portion sizes depend on your age, size, activity and goals, which is something a registered dietitian can help with.
| Meal | Example |
|---|---|
| Breakfast | Porridge made with milk or a fortified soya drink, topped with frozen berries and a spoonful of ground flaxseed |
| Lunch | Wholemeal pitta with hummus, salad and tinned mackerel, plus an apple |
| Snack | Plain yoghurt with a few walnuts, or carrot sticks and hummus |
| Evening meal | Chickpea and vegetable curry made with tinned tomatoes and spinach, served with brown rice |
| Drinks | Water, tea or coffee; the NHS suggests 6 to 8 cups or glasses of fluid a day |
For a full week of ideas, see our meal plans for arthritis, and for the best-studied pattern in more depth, our Mediterranean diet guide.
A quick plate check
Rather than counting nutrients, use the Eatwell Guide as a visual check at each main meal:
- Is about a third of the plate vegetables or salad (or fruit at breakfast)?
- Is there a starchy food, ideally wholegrain or with the skin on?
- Is there a protein food, such as fish, beans, lentils, eggs, chicken or tofu?
- Is the fat mainly olive or rapeseed oil rather than butter or lard?
- Is there a source of calcium somewhere in the day, such as milk, yoghurt, cheese or a fortified alternative?
If you can answer yes to most of these most of the time, you are already eating in an anti-inflammatory way.
Making it work when your joints hurt
Cooking from scratch can be hard when your hands or knees are painful, or when fatigue is bad. Healthy eating does not have to mean lots of chopping:
- Use frozen and tinned foods. Frozen vegetables and fruit and tinned fish, beans and tomatoes are nutritious, cheap and need little preparation.
- Batch cook on good days. Make a big pot of soup, chilli or curry and freeze portions.
- Buy pre-prepared. Ready-chopped vegetables, microwave rice pouches and pre-cooked lentils save effort.
- Use tools. Jar openers, lightweight pans, a perching stool and good knives can help. An occupational therapist can advise.
- Keep easy standbys. Wholemeal toast with sardines or baked beans is a quick, balanced meal.
What about supplements?
Many products are marketed as anti-inflammatory. The evidence for most is limited, and some can interact with arthritis medicines:
- Fish oil has the most evidence, mainly for rheumatoid arthritis. Arthritis UK warns that fish oil can increase bleeding risk, so speak to a doctor or pharmacist first if you take anticoagulants such as warfarin, apixaban or rivaroxaban, aspirin, or anti-inflammatory painkillers.
- Turmeric and ginger have small, mixed evidence. Both may affect bleeding risk, and concentrated turmeric products have been linked with liver injury in some people.
- Folic acid: if you take methotrexate, the NHS says not to take supplements containing folic acid if you are already taking folic acid prescribed by your doctor.
- Vitamin D: the NHS advises everyone to consider 10 micrograms a day in autumn and winter.
The NHS warfarin guidance says to tell your doctor about any herbal remedies, vitamins or supplements and to talk to your doctor before making big changes to your diet. Foods high in vitamin K, such as broccoli, spinach and other green leafy vegetables, can affect how warfarin works. You can still eat them, but keep your intake fairly steady and ask your anticoagulant clinic for advice. Our guide to food, drink and arthritis medicines covers other interactions, including grapefruit.
When to see a dietitian
A registered dietitian can give advice tailored to you. Ask your GP or rheumatology team about a referral if:
- you want to lose weight and have not managed on your own
- you have lost weight without trying or have a poor appetite
- you are thinking about cutting out food groups, such as dairy or gluten
- you have another condition that affects your diet, such as diabetes, kidney disease, coeliac disease or gout
- you are vegan or eat a very restricted diet
"Dietitian" is a protected title in the UK, so dietitians must be registered with the Health and Care Professions Council (HCPC).
When to get medical help
Do not stop or change prescribed arthritis medicines because of a diet change. Speak to your GP, pharmacist or rheumatology team before starting a supplement, especially if you take warfarin or another anticoagulant, methotrexate or other DMARDs, biologics or NSAIDs. See your GP if you lose weight without trying, have ongoing digestive symptoms, or feel very tired all the time. Get same-day advice from your GP or NHS 111 if a joint suddenly becomes hot, swollen and very painful, especially with a fever. If you take an anticoagulant and notice unusual bleeding or bruising, contact your doctor or anticoagulant clinic straight away.
Frequently asked questions
Is there a proven anti-inflammatory diet for arthritis?
No single diet has been proven to treat arthritis. A Mediterranean-style pattern is the best-supported choice, and NICE suggests its principles for people with rheumatoid arthritis who want to try changing their diet.
How long does it take to notice a difference?
There is no set timescale, and many people do not notice a direct change in joint symptoms. Benefits for heart health, weight and energy build up over months.
Do I need to cut out dairy, gluten or nightshades?
Not unless you have a diagnosed reason, such as coeliac disease. Cutting out food groups can make it harder to get enough nutrients. If you suspect a food, try a short, structured test with advice from a dietitian.
Is the anti-inflammatory diet expensive?
It does not need to be. Oats, frozen vegetables, tinned fish, beans, lentils and rapeseed oil are some of the cheapest healthy foods in UK supermarkets.
Can I still eat red meat?
Yes, in moderation. The aim is to eat less red and processed meat and more fish, beans and pulses, not to ban foods completely.
Should I take anti-inflammatory supplements?
Most have limited evidence. If you want to try one, check with a pharmacist or doctor first, especially if you take warfarin, other anticoagulants, methotrexate or NSAIDs.
Sources and further reading
- NHS: The Eatwell Guide
- NICE NG100: Rheumatoid arthritis in adults – recommendation 1.8.8 (diet)
- NICE NG226: Osteoarthritis in over 16s – weight management
- Arthritis UK (formerly Versus Arthritis): Eating well with arthritis
- Hagen KB et al. Dietary interventions for rheumatoid arthritis. Cochrane Database Syst Rev 2009 (PMID 19160281)
- BDA: Omega-3 food fact sheet
- NHS: Fish and shellfish
Educational information for people in the United Kingdom — not personal medical or dietary advice. Food and supplements can interact with medicines, so check with your GP, pharmacist or rheumatology team before changing your diet significantly or starting a supplement, and ask for a referral to a registered dietitian for individual advice. Charity no. 1218461. Pending clinical and editorial review. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Foods that may trigger symptoms — what to limit and how to test it safely
- Mediterranean diet for arthritis — the best-studied eating pattern
- Anti-inflammatory shopping list — UK supermarket basics
- Arthritis diet myths — what the evidence does not support
- Foods supported by research — what the studies actually show
- Diet and arthritis hub — all our food guides